Strength and Conditioning

• Back Squats 
  • 3 rounds:
  • 4 squats
  • 8 front and lateral shoulder raise
• Strength circuit: 3 rounds:
  • 8 /side step ups advanced: with bucket
  • 8/hamstring curls with band
  • 1min: 1 squat and 2 reverse lunges
• 3 rounds:
  • 20 cals bike
  • 40 walking lunges
  • 20 ball slams 
  • 40 bike crunches
  • 20 touch down squats 

Obstacle Fit Bootcamp

Warm up-
-Bear crawl

• Crab Walk
• Inchworm
• knee to chest
• Butt kicks
• lunge and reach
• Frog jumps

Stage 1
30 cals
50 squats
40 sit ups
25 push ups
20 burpees
10 pulls ups
100m Row

Stage 2
(4 Rounds)
20 Wall balls
2 wreck bag laps
Jerry can lap

Stage 3
50 Hollow rocks
50 supermans
50 hip dips
50 glute bridges
Stage 4
Row of walls
Rings
Traverse Wall
Monkey bars
Dip Walk